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How to Squeeze in a Workout While at Your Desk

08 June 2021

You probably already know that a height-adjustable standing desk is beneficial to your health in a variety of ways. If you don't already have one, FlexiSpot's Seiffen Laminated Standing Desk (Eco & Pro) - the most affordable motorized desk on the market - is a must-have. If that is the case, let us look at all of the standing desk workouts you can do at your desk.

Having a desk job is challenging for most of us, primarily because our bodies are suffering from all of the sittings. If you work at a desk, you have probably been looking for ways to relieve the ache in your back or neck from all that sitting. The issue is that a large number of those solutions cost time, which is a valuable commodity in today's world.

The Benefit of Exercising While at Your Desk

Working out is one of the few things that will assist with all of these aches and pains but can be time-consuming. Exercising at your stand-up desk is one of the few ways to achieve this. This is not only conceivable, but it can also be advantageous to your health. 

To begin with, a sit-stand desk can benefit your health on its own. However, if you combine it with some simple exercises, you will reap much greater benefits. Plus, extended sitting is bad for your health, so you will not only be exercising, but you will also be avoiding the problems that sitting bring.

Even if you can see, having a height-adjustable standing desk benefits you and your health in a variety of ways. You should acquire one for yourself if you have not already. If you have, let us look at the standing desk exercises you can perform at work, all of which will make you feel wonderful in the long run, get you more fit and healthy, and undoubtedly reduce some of the stress that work brings.

Abdominal Curls

You can use your sit-stand desk to its greatest potential by doing this standing desk exercise both when sitting and standing.

The key to this exercise is to maintain a straight upper body. Start this standing desk workout by crossing your hands over your chest and tightening your abs hard before curling your chest down toward. Return to the original position after a few seconds of holding this position. After that, you can repeat the process as many times as you wish.

Chair Dips

As you can see, not all of these standing desk workouts necessitate the use of a height-adjustable desk. It is always a good idea to make the most of what you have. One of these items is an ergonomic chair, which can be used to perform chair dips.

Follow these procedures to properly perform them: first, sit on the edge of the chair with your legs in front of you. Then, with your hands behind your hips, firmly grasp the seat's edge. Then begin the dips by lowering yourself and then returning to the starting position. 

The goal is to simply move your arms and keep the rest of your body muscles firm. Also, strive to maintain your back and neck tight and in the ideal position, as this exercise might cause unnecessary pain if not performed correctly.

Leg Extensions 

Sitting causes your legs to waste away for no apparent reason. They are also wasting when you are standing because you are putting a lot of strain on them. The solution is to either use them or perform some simple leg-focused standing exercises.

Leg extensions are unquestionably one of the best leg exercises. They are simple to accomplish; simply sit in your chair and stretch one of your legs to hip level, holding it there for as long as possible. Then repeat the process with the opposite leg. You can go through this process as many times as you desire.


Squats are one of the most common exercises that can be done in almost any form of training and for almost any occasion. When it comes to your sit-stand desk, the fantastic thing about them is that they are ideal. You can continue to read your emails while doing squats, for example.

However, to have the best result, you must do things correctly. Begin by straightening your back and head. Extend your arms and, if required, lean against the edge of your desk for support. Begin the squats by bending your knees as you begin to descend. You should start moving back up when your thighs are parallel to the floor.

Standing Desk Lunges

Side lunges can easily be performed next to your height-adjustable standing desk. To achieve the best effect, though, you must do them correctly. This is because side lunges, when done correctly, can benefit a variety of body areas, including the outer thighs and glutes.

Begin your side lunges by standing with your feet parallel and only hip-width apart. Begin by taking a step to the side, straightening one leg, and bending the other. Hold the location for a few seconds before returning to it. Then repeat the technique on the other side, alternating the sides for as long as you wish to conduct this exercise.

Hamstring Curls

To do hamstring curls, you do not need to be an athlete. They are simple to do and beneficial to your legs. It can help you strengthen your hamstrings, which are the areas of your leg that are most vulnerable to sports-related ailments.

You can do them while sitting on a chair or, even better, while standing at your stand-up desk to keep your balance.

Begin by grabbing the desk and raising one foot to your backside before lowering it. Rep the technique for 10 reps or more, then switch to the other leg and repeat the process. You must keep your body straight and firm at all times.


Pushups are a staple of many workouts and are beneficial to both your upper and lower bodies. When it comes to the office, the issue with them is that the floor is almost certainly filthy. Fortunately, you can avoid it entirely by using your sit-stand desk. Hold on to your standing desk and assume a position similar to that of ordinary pushups, with the exception that you are not horizontal. After that, all you have to do is pushups as usual.


There are a variety of exercises you may do next to your standing desk while standing at work. You will start to feel healthier, more relaxed, and happier as you work. When all of these benefits are considered, it is easy to see how doing some standing desk exercises every day might be useful.